Weightlifting

1. Snatch: Work up to 75-85% depending on feel. 2. Clean and jerk: Work up to 75-85% depending on feel. 3. Front Squat: 3 singles at best clean weight. Back and Abs of choice

1. Front Squat+ Jerk (1+1) x 5. Stay light and just work on a fluid and smooth adjustment from the front squat into the jerk. Emphasis is on fluidity and footwork on the jerk, not on the front squat. 2. Power Clean+ Push Jerk (1+1) x 5. Work up to medium weight throughout the five […]

REST!  

1. Snatch Balance: 3,2,2,1,1,1. Work up to a heavy ish single but not heavy enough where you’ll miss. 2. Power Snatch + Snatch: (1+1) x 5. Pick a medium weight and hit for all 5 sets. Focus is on consistency and speed! 3. Pause Front Squat+Front Squat: (1+1) x 5. Work up in weight through […]

1. Split Jerk: 3,2,2,1,1,1. Work up to a heavy single, but no misses. 2. Power Clean: 3,3,2,2,2,1. Work up to a medium heavy load. These should be fast and snappy. 3. Clean Pulls: 3×3 @ 90% of best clean 4. 3 Sets: Pull Ups x max reps in 30 sec. use band if needed. Hip […]